Running tips for beginners. Running is a simple and effective way to lose calories. With it, it is easy to create a shortage of calories, which is the primary condition for losing weight. But there is one problem – beginners do not know where and how to start running correctly. If you are ready, but still in doubt, read the trainer’s advice.
Running tips for beginners – Who can run and who can not?
It’s simple. Excessive fat mass (BMI above 35) bans running since body weight will adversely affect the knee joints and menisci in particular, which will lead to discomfort, and over time, to injury. In this case, instead of running you need to walk. This is less effective in terms of calorie expenditure, and therefore will have to devote more time to training. Everyone else is allowed to run. However, knee injuries, pain or discomfort should not be overlooked, and it is better to consult with a competent physiotherapist. (1, 2, 3)
Running tips for beginners – How to prepare for the first run.
Depending on the time of year, you need an appropriate sports uniform. Now global sports brands produce special compression suits, T-shirts, T-shirts, and pants. Polyester, nylon or a microfiber-based blend allows the skin to breathe and helps maintain stable body temperature. When running in them, you will not be cold and not hot. Such clothing is not a prerequisite, but by purchasing a good shape, you will receive a new charge of motivation. Looking good and feeling comfortable while running is extremely important.
Shoes are a crucial part of running preparations. Your health, namely your ankle joint, depends on good running shoes. Any professional runner who is not bound by contractual obligations will advise you to choose to run: Asics, Mizuno, Brooks, Saucony, New Balance. The first brand is popular because of its affordable price and good quality. (1, 2, 3)
Do not forget when choosing a running shoe to take into account its features. Choose your shoes for running on this criterion, and you will be comfortable. Separately, we note the importance of pronation of the foot. Manufacturers conditionally produce several types of sneakers, which are reduced to three kinds of pronation:
– High arch of the foot
Running tips for beginners – The right place to run.
It is ideal to start running in a stadium with a soft running surface, the depreciation of which does not injure your knees and ankles. However, the land with asphalt will suit you. If you are well prepared and bought the right shoes, it eliminates all the negative effects of a solid surface. (1, 2, 3)
A treadmill in the form of a simulator is undesirable due to poor biomechanics. Using an imitating simulator, you, do not run – the supporting leg ceases to perform its usual role, and the flight phase varies in speed and duration and running on simulators in terms of biomechanics – jumping on the spot. If possible, run on the street. It is more useful, cheaper and more interesting.
Running tips for beginners – Running speed and running time.
Begin to run at a pace that allows you to make the longest runs without getting tired. Set the goal either in miles or by duration. Beginners can try to run for 1-1.5 miles, or 15-20 minutes. It is better to start with two runs per week, eventually adding 1-2 more training sessions. The distance is traced using special running applications for Android or iOS. One of the best can be considered RunTastic PRO. But its analogs will suit you. Applications count time, speed, pace, workload, and calories burned. (1, 2, 3)
Intensity of running
Running fast or slow is not as important as is commonly believed. Your goal is to accustom yourself to regular jogging, and the format of the run, speed, and duration are minor nuances. Focus on primary factors.
Running for weight loss will be effective only under one condition – systematic repetition. The intensity of the performance does not affect the speed of losing weight. Recall any strength exercise, be it with a barbell squat or lunges, you can perform them both quickly and slowly, but the effectiveness of this will not change. The main thing is to perform them systematically.
Therefore, do not pay attention to all sorts of titles of articles that promise super-fat burning on the innovative method. All this – the conventions. The intensity and other characteristics of running should not distract the beginner. It is more critical for him to accustom himself to discipline, and also to get used to regular training. (1, 2, 3)
Running tips for beginners – How to breathe when running.
Try to breathe naturally. So that breathing does not cause discomfort. Running trainers recommend beginners to use their nose for breathing in and their mouth to exhale. At the same time, you need to take a calm full breath / exhale. However, all people are different, and to someone small jerky breaths simplify movement. However, remember that the more often you inhale/exhale, the higher the pressure on the spleen and liver, which can cause stitching in the side.
Why do you need to run in the morning?
There is information on the Internet that you need to run in the morning because during the night, you did not eat, your muscles did not receive fuel (glycogen). As a result, in the morning they immediately start splitting fat instead of other resources. That is, in the morning fat burning will be more pronounced. (1, 2, 3)
However, the meticulous scientists have already tested glycogen levels after resting and prolonged sleep. As it turned out, even 15 hours after a meal in the liver is still about half the accumulated glycogen, which is more than enough for 20 miles run. And that means the body will still spend glycogen. Fasting days also do not reduce their level to critical values. So if you ate at 6 pm, and at 6:00 in the morning you went running and think that you do not have glycogen (muscle fuel), then you are mistaken.
Running in the morning, or at night – does not matter for the rate of fat loss. However, there is a psychological nuance. Running in the morning disciplines and sets the right tone for your day thanks to the production of endorphins at the end of a run. This is a physiological response to alleviate the stress of running. Also, it is dangerous to run at night due to poor lighting, and it is psychologically difficult to set yourself up for a run after a hard day’s work. (1, 2, 3)
Running tips for beginners – Meal and drinking after jogging.
it does not recommend eating 2 hours before the run. Immediately after, give yourself 30 minutes before eating. As for drinking, you can use regular filtered water. During the run, drink in small sips. After jogging, there are no significant limitations. No need to force yourself to drink. Focus on your feelings, if there is thirst – drink.
Are you getting started?
There are many rules and recommendations, but many of their abundance desire may disappear altogether. As practice shows, the best thing you can do is start running. No matter what clothes, shoes, tempo, and duration. Do not wait for the next Monday. Just go for a run tomorrow. Set the alarm clock early, and run a couple of miles before the start of the working day. The pleasure of running will be of interest, and you will gradually be able to approach the preparation for the right run, as we described above.